Category: Food

Why do some 40 year olds look 60? And conversely, why do some 60 year olds look 40? Whether you like it or not, aging is the natural process we all go through. But what if I told you how to turn back the clock? I am going to share with you how to naturally slow aging by improving your lifestyle, following an healthy diet, and taking targeted supplements.

Lifestyle Recommendations

• Sleep: A restful night’s sleep is one of the best things you can do to prevent aging. Aim to get between 7- 9 hours of sleep in a completely dark, cool room. (Grab my Free “How to Get a Good Night’s Sleep Guide” CLICK HERE )

Foods that Cause Faster Aging

• Refined Sugar: The number one food that speeds aging. It causes glycation which damages cells and causes wrinkles.

Artificial sugar and other artificial ingredients: These contain a large number of chemicals which can speed up the aging process.

• Alcohol: Although an occasional glass of red wine is said to be beneficial for health because it has an anti-oxidant known as resveratrol, the overall consumption of alcohol is a bad idea. It’s pro-inflammatory and speeds up the aging process.

• Grains: All grains are pro-inflammatory unless they are sprouted. Grains cause glycation, which speeds up the aging process.

• Co-enzyme Q10: Acts as a powerful antioxidant by supporting heart function and is also required for the energy production of cells critical for preventing premature aging. (150 mg 2x daily)

Essential Oils to Slow Aging Effects

Frankincense, lavender, myrrh and sandalwood can be used as potent anti-aging remedies. They’re high in antioxidants and contain compounds that naturally balance hormones and reduce cellular damage. Try adding 2 drops of frankincense to your drinking water, once per day to slow the aging process.

If you would like to find out what changes you can make in your life to slow down aging I can help. CLICK HERE to schedule a free 15 minute Get Acquainted Session or jump right in and make an appointment so I can start helping you feel better right away, CLICK HERE to book a consultation.

If you are reading this chances are you are interested in improving your health. Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free Sleep Guide

Everyone is familiar with the white cauliflower. But did you know there are purple, orange, and yellow cauliflower varieties, also? Purple cauliflower tastes mild and slightly sweet. It gets its beautiful color from the presence of the antioxidant anthocyanin, which is also found in red cabbage, purple carrots and berries.

Anthocyanins are considered one of the most important nutrients for eye health. Research also suggests that anthocyanins may help alleviate certain inflammatory conditions, such as rheumatoid arthritis, due to their strong anti-inflammatory and antioxidant properties. Anthocyanins also help to lower your cancer risk. A 1-cup (100 g) serving of fresh purple cauliflower contains about 400 milligrams of anthocyanins.

Cruciferous vegetables contain protein, as much as 25 percent of the daily value in three cups

Cruciferous vegetables, especially kale and collard greens, provide high amounts of vitamin K, which may have benefits for fighting cancer and inflammation

Glucoraphanin (class of compounds called glucosinolates) is known for it’s as anticancer properties in cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage and kale. When you chew purple cauliflower, the glucoraphanin is broken down into a compound called sulforaphane whichcauses cancer cells to self-destruct without harming your healthy cells. (Dr. Rod Dashwood)

Buying Tips: Choose cauliflower that looks fresh. Cauliflower loses it nutritional value over time. You want to eat cauliflower as fresh as possible to get the biggest nutritional punch. Cauliflower that’s been in the grocery store, (or your refrigerator) for several days contains significantly less vitamin C than freshly harvested produce.

Eat Well Guide: Wholesome Food from Healthy Animals — The Eat Well Guide is a free online directory of sustainably raised meat, poultry, dairy, and eggs from farms, stores, restaurants, inns, and hotels, and online outlets in the United States and Canada.

FoodRoutes — The FoodRoutes “Find Good Food” map can help you connect with local farmers to find the freshest, tastiest food possible. On their interactive map, you can find a listing for local farmers, CSAs, and markets near you.

If you’ve been following me, you’ve probably heard me say “eat the rainbow” a million times. That’s because colorful foods are packed with important antioxidants and other very important nutrients. Each color group has it’s own combination of vitamins, minerals and phytonutrients. Phytonutrients are natural compounds found in plants. They protect us against disease and help keep us healthy.

Purple: Purple/blue foods are excellent for our brains and they help us with our memory and also help keep some cancers away

This post will concentrate on purple. Although there are many purple foods, one of my family’s current favorites is the purple potatoe. Purple foods contain anthocyanins, which are a class of phytonutrients.There is research that suggests that anthocyanins promote eye and heart health, decrease cancer cell proliferation and more. You can find anthocyanins in teas, honey, wines, fruits, vegetables, nuts, olive oil, cocoa and cereals.

Purple Potatoes

Today, purple potatoes are grown in thousands of varieties in the US and are available year-round. They can be found in some grocery stores, health food stores and farmers markets. 7,000 years ago they were reserved for Incan kings in their native home Peru. They were considered food for the gods.

According to the USDA website, potatoes with the darkest colors have more than four times the antioxidant potential than other potatoes. Purple potatoes are as nutrient dense as Brussels sprouts, kale or spinach as far as their antioxidant properties go. They have a slightly nutty flavor.

If you are reading this chances are you are interested in improving your health. Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free “How to Get a Good Night’s Sleep Guide”

A steaming bowl of chicken soup is so comforting on a cold day,especially if you aren’t feeling well. Not only is it nutritious, it’s also delicious! If you are sick, the hot soup will help soothe a sore throat and also ease cold and flu symptoms as congestion and coughs. I make this soup in bulk and freeze it so I have it on hand as an immune booster or a quick meal.

Comforting Chicken and Kale Soup

Ingredients

Organic Chicken

Carrots, chopped

Celery Stalks

Turnips

Parsley

Onions

Kale, flat leaf, chopped

Sea Salt

Black Peppercorns

Water or Chicken Stock

Directions

Step 1

Place the chicken in a large pot. Cut 3 of the carrots, 2 of the celery stalks and one onion into small pieces. Add the cut vegetables to the pot. Add salt, peppercorns, ¼ of the parley and enough water or chicken stock to cover (about 8-10 cups). Bring to a boil. Reduce heat and simmer until the chicken is cooked through, about 40 minutes.

Step 2

Transfer the chicken to a bowl and let cool.

Step 3

Strain the broth, discarding the used vegetables. Return the broth to the pot. Add the remaining carrots, celery, onion, parsley and turnips to the broth. Simmer until tender, about 10 minutes. When the chicken is cool enough to touch, cut or shred the chicken and add it to the soup.

Step 4

Add the chopped kale, simmer for 5 minutes or until the kale is tender.

How To Make Your Own Bone Broth

Directions

Step 1

Save and freeze all the leftover bones from chicken. Add the frozen bones to water in your biggest pot and add sea salt, pepper, Kombu for extra minerals and 2 Tbs apple cider vinegar. Vinegar will help to extract the nutrients from the bones. Add diced carrots, celery, and parsley (you could also add any leftover veggie peels or other vegetable scraps that you would ordinarily throw away).

Step 2

Bring to a boil and then down to a simmer on low heat. Cover and let cook for at least 3-4 hours up to overnight. (boil for several hours or more to get the maximum nutrients from the bones & cartilage.) When done, uncover and let cool. Once cool strain into mason jars or other glass containers. Leave about one inch of room from the top. I leave 1 jar in the refrigerator to use during the following week and freeze the rest.

If you are reading this chances are you are interested in improving your health. Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free “How to Get a Restful Night’s Sleep” Guide.

I love crispy fries, don’t you? Making them can be a quite a challenge. I’ve attempted many times only to end up with soggy, tasteless fries. Finally I have come up with a perfect recipe that I want to share with you. There are two secrets to making them crispy – one is soaking the potatoes and the second coating then with the oil and egg white mixture.

But first, I have a question for you. Do you know the difference between a sweet potato and a yam?

I used to think that the sweet, orange root vegetable that I commonly see in the grocery store was a yam and the yellow, rounder potato was a sweet potato. But that’s not the case at all!

Sweet potatoes and yams aren’t even related. They are two different species of root vegetable. Yams differs greatly from the sweet potato in taste, texture, and appearance. They have an almost black bark-like skin and white, purple or reddish flesh and come in many varieties. They’re generally imported from the Caribbean. It’s probable that you have never tasted a real yam. I haven’t.

Depending on the variety, sweet potato flesh can vary. The insides can be white, orange or purple. The orange-fleshed variety was introduced to the US several decades ago. In order to distinguish them from the white variety everyone was accustomed to, marketers chose to call them “yams”.

Here are some different varieties of sweet potatoes that I have come across. They all taste slightly different. All of them will work for my recipe. I love experimenting and coming up with different tastes and textures.

Classic Sweet Potato

“The Yam” (Garnet, Jewel, Beauregard)

These are commonly thought of as yams but they aren’t. They are a member of the sweet potato family. These have orange insides with reddish brown skin. They are sweeter than the classic sweet potato.

Japanese Sweet Potato, or Satsumaimo

This has purplish skin with a light interior. If you like extra sweet this variety is for you. The sugar caramelizes while baking. Look in Asian markets to find this gem.

Okinawan Purple Sweet Potato

These are my favorite. Not only because of of the beautiful purple color and heavenly taste but they are also very nutritious. They contains anthocyanins (think blueberries) which are antioxidants that provide beneficial health benefits.

Purple Sweet Potatos have white skin with a deep purple inside that becomes velvety smooth and very sweet after baking. You might have to search a little harder fro this variety but it’s worth it.

What’s your favorite kind of sweet potato and how do you prepare it? Let me know in the comments down below.

Crispy & Spicy Baked Sweet Potato Fries

Ingredients

Note

The cooking time will largely depend on the variety, size and shape of your french fries. Keep an eye on them while they are in the oven until you get the hang of making them.

Directions

Step 1

Preheat oven to 400 degrees F

Step 2

Slice potatoes into thin strips (like regular french fries). Next soak them in a bowl full of water for about 30 minutes. Soak will remove the starch from the fries which will then help the fries crisp. Drain and pat dry.

Step 3

Mix egg white, oil and seasoning in a big bowl (big enough to fit potatoes) After the potatoes are dry dump them in the bowl and mix to coat. Transfer to a cookie sheet. You can use parchment paper to prevent sicking.

Step 4

Bake for 45 minutes, being sure to flip them every 15 minutes to make sure they cook evenly. Turn down oven to 350 degrees and cook for an additional 15 minutes. For extra crisp put under broiler for a few minutes. Be careful they don' burn.

If you are reading this chances are you are interested in improving your health. Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free Sleep Guide

If you eat processed foods you’re an unknowing participant in a huge experiment. In the U.S. there are more than 80,000 chemicals that have been approved for use in processed foods. Unfortunately, only about 15 percent have been tested for long-term impacts on human health.

Solution: Cook like your grandmother. If an ingredient looks like it belongs in a science lab, avoid the product. If you can’t pronounce it DON’T eat it. Support your local farmer’s market regularly and try fresh ingredients. If you live in a friendly neighborhood form a cooking club and hold meetings at which members cook different bulk meals from whole food ingredients. Then break the dishes down into smaller servings, and swap, and share for healthy options all week long for everyone. Or you can do what I do – devote a few hours on the weekend preparing food for the week.

If you are reading this chances are you are interested in improving your health. Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free Sleep Guide

Processed foods, even pickles, cake mixes, and “healthy” juices, often contain food dyes that make food appear fresher than it really is. Yes, you are getting tricked. Not that I think anyone should drink juice but if you do you should know that some berry juices contain ZERO percent fruit juice! The color comes solely from artificial coloring. So what’s the problem? Some food dyes are tied to serious health problems like ADHD, asthma, allergies, and cancer.

Solution: Buy organic foods. Organic standards ban the use of artificial food dyes. Organics are colored with food sources like turmeric, blueberries and beets. If you really want to take control of your health and avoid harmful additives. try making your own.

Here’s one of my favorite recipe for homemade pickles. I think you will find that they look and taste just fine without artificial coloring.

Ingredients

sprigs of fresh dill ((flowered heads of the dill taste the best for these pickles))

Directions

Step 1

Cut your cucumbers into your desired size. Sliced cucumbers will ferment faster than whole cucumbers. Pack your cucumber slices tightly into your jar. Add the spices on top. Mix the water and sea salt together until the salt is dissolved. Pour your water/salt over the pickles. Leave about an inch of space between the water and the top of the jar. All the cucumbers MUST be submerged in the water. If you are having trouble getting them totally under the water, you may need to add a “weight” to the jar to keep them submerged. I like to add a big chunk of onion. Not only does the onion give great flavor, but it does a good job of keeping the cucumbers under the water. You may also add a clean rock if you don’t want to use an onion.

Step 2

Put a top on your jar and leave on the counter for 3 days. Test a pickle on day 3. If it is to your liking, put the jar in the fridge. This stops the fermentation process. You won’t have to worry about keeping the pickles submerged once they go in the fridge. If the pickles are not to your liking, keep testing them each day. You know they are perfect when they taste great to you and they still have their crunch. If you leave them out on the counter too long, they will lose their crunch and get really soft so it’s important to put them in the fridge when they are to your liking.

Step 3

If you start to see a white film or mold on top, just skim it off. It is harmless (just yeast!), but it will impact the taste of the pickles, so you want to skim it off as soon as you see it.

If you are reading this chances are you are interested in improving your health. Fill out the form on the bottom right side of this page or use this link to stay connected to me. I wouldn’t want you to miss out on any of my health information. I also have a free gift for you. After you subscribe I will send you a link to download my free Sleep Guide

Please comment and let me know if you miss the artificial dyes or preservatives.

11 Year Old, Birke Baehr tells us what he thinks

Nuts can be a great addition to just about anyones diet. Just a few points to add to this graphic: peanuts are often contaminated with aflatoxin, a potent human carcinogen, so it’s a good idea to try almond or some other kind of nut butter. If you add some salt to sunflower seed butter it tastes similar to peanut butter. Also unfortunately, nuts, seeds (and grains, if you’re using the nut butter on bread) all have phytic acid, which is becoming more and more of a problem for people health-wise. Soaking the seeds, nuts and grains will help get rid of phytic acid.

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